Aim to fill half of your plate with non-starchy vegetables and add a piece of fruit on the side!

Choose colorful fruits and vegetables to increase Vitamin A, Vitamin C,  Folate, Potassium, Magnesium, and fiber intake. 

Add a lean protein to your meal such as chicken, turkey, tofu, or fish to promote muscle growth and strength. Protein should make up a quarter of your plate!

• Try to limit red and processed meat consumption to 2 x per week 
• Swap out red meat products with plant-based protein sources such as tofu, tempeh, lentils, and beans to reduce saturated fat intake. 

Opt for whole grains to add to your plate. These are filled with fiber and provide energy for our brain and body. Use grains or starchy vegetables to fill up the fourth quarter of your plate.

• Look for the yellow “Whole Grain” label on products or check the ingredients list to ensure that whole wheat flour is the #1 ingredient. 
• Include other whole starches such as potatoes, quinoa, rice, squash, and rolled oats. 

Look to include unsaturated fats from avocado, nuts, seeds, and plant oils. These types of fats are rich in omega-3s which our body needs to fight against inflammation and promote heart health! Try to incorporate 1-2 tablespoons of a fat source at meals and snacks.

• Choose fats in their natural form:
  • Olives or olive oil
  • Nuts and seeds
  • Avocado

Choose low-fat dairy options to incorporate in meals and snacks. Dairy products contain protein and carbohydrates while also providing Calcium and Vitamin D to maintain strong bones.

• Greek yogurt, low-fat milk, low-fat cheeses, and cottage cheese are great options to add protein to your plate. 

Take half of your body weight and drink the amount of water in fluid ounces to stay hydrated during the day. Example: 140 lbs / 2 = 70 oz of water per day

• Try using a water bottle with a straw to make drinking water easier.  
• Infuse fruit and herbs into your water to add more flavor.
• Remember that the water within fruit and vegetables count towards your fluid intake for the day.